Seasons come and seasons go—and we must adapt to all of them the right way. No matter what your routine looks like, it’s important to take into account what’s happening outside just as much as what’s happening during your workout.

That’s why trainer Celestine is sharing her do’s and don'ts for finding your best workout routine for the winter. When temps change, so do our bodies. Like anything else, our joints and muscles react to the cold and need a little extra TLC compared to other times of the year.  

Read on for Celestine’s tips and the best workouts to get started with. 

What do our joints and muscles experience when the weather changes to cold? 

The joints may feel stiffer which may be due to the muscles shortening as they contract to keep the body warm during the winter through shivering. One theory cursing joint stiffness is barometric pressure changes due to changing weather. Another is that the synovial fluid thickens during the winter causing the stiffness in the joints.  

Are there any parts of your body that experience stiffness from cold more than others? 

Generally, the hands, hips, knees, and ankles may feel the stiffest. We generally like to stay indoors and not engage in as many activities which reduces the amount of motion muscles experience. But moving daily for around 15-30 min will help maintain muscle strength and prevent atrophy, or the shrinking of muscle tissue. 

What are the best types of exercises to do when you experience stiffness from cold and why? 

Any warmup or gentle exercise is a great place to start. What happens is when you warm up, your body starts to pump blood through the body. Your core temperature rises and allows the muscles to achieve greater length.  

You will want to do both dynamic and static stretching exercises. Dynamic stretches elevate the body temperature and prepare it for work by allowing the muscle to gain larger range of motion, and static stretching- holding anywhere form 30-60 seconds each position- will allow the body to gain more flexibility which will allow for greater freedom of movement during workouts and prevent stiffness. 

Should you treat rest days the same or different in the colder months? 

Depending on the amount of work done during the week with exercise and other activities, rest days are important no matter what. Rest days are when muscles are repaired from the tiny traumas that happen to it during the exercise session. Protein synthesis takes place and muscle can be built. It’s advised to rest 24-48 hours after a strenuous full body workout to fully recover. 

If you’re sick, rest days are very important. Working out when sick only adds additional stress to an already over stressed body and can prolong recovery. If you want to get some movement in when sick, a gentle stretching routine can be an option.  

Should you mix up the amount of Strength + Sculpt or Cardio Burn, or keep your routine consistent? 

Mixing workouts will create a better path to reaching goals. The body adapts over a 4-6 week exercise span. After mastery is achieved at that level, changes in rate (fast vs slow), number of reps, movement patterns, and body focus will allow for continual progression and fitness goal achievement. 

When first starting P.volve, it’s best to start at the Strength + Sculpt level. These workouts are designed to teach correct form and alignment. When there is proper alignment the body will build strength and be able to handle greater intensity and demand from workouts such as Cardio Burn. 

Cardio Burn is great for helping expend extra energy and maintain a certain weight, it also strengthens the heart. Exercise causes the blood vessels to become slightly constricted making the heart must work harder to pump blood to the extremities. Cardio will build a stronger heart making it easier for blood to be pumped with less demand—crucial for adapting to colder weather. 

Try these videos below to help adapt your routine to winter: 

• 10-Minute Full Upper Body Stretch 
• 25-Minute Hip Stretch 
• 35-Minute Full Body Dynamic Stretch 

MEET CELESTINE  

Dallas-born Celestine always had deep passion for fitness, but it wasn't until she stepped onto the P.volve floor that she was really able to explore her creativity with movement. Whether teaching a sold-out class, working one-on-one with a client, or showing moves to her Instagram audience, Celestine's teaching style stays rooted in understanding how to best use your body with the method. 

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